Fat- How to Do Your Fat Right! Part 2

(continued from Part 1)

The Make – Me – Healthier Fats

How liberating to know that the same fats that make our food taste so good and make foods feel so good in our mouths, can also make us healthier. We now know that the “low fat” dogma of the 90’s is not in sync with the latest science because it throws the baby out with the bath water! The recent headline news reports from the mammoth Women’s Health Initiative study found no protection from low fat diets for colon cancer, breast cancer, or cardiovascular disease. This confirms what those of us in the nutritional know have long known – not all fats are created equal!

The monounsaturated fats are the first of the two make me-healthier-types of fat. If you did what was best for your health based on the very best science available, most of the fat calories in your day would come from this category. In direct contrast to trans fats and saturated fats, monounsaturated fats keep your arteries clean and healthy. These fats lower LDL “bad” cholesterol along with other cardiovascular benefits to include reducing insulin resistance. Make the delicious monounsaturated fats your fats of choice. You will find them in the following four foods:

• Olive oil (extra virgin healthiest)

• Canola oil

• Nuts/seeds (along with nuts/seed oils)

• Avocados

The second category of good fats are none other than the superstar omega 3 fats. I am especially passionate about educating people about these “essential for life” fats because I consider the dearth of omega 3 fats in the modern American food supply one of the most serious, yet under recognized nutritional problems we face. Sadly, modern food technology and modern agricultural practices have stripped omega 3 fats out of our diets. These fats are not only essential nutrients “meaning we must rely on our foods to provide them,” they offer profound health benefits. Think of them as your body’s fairy godmother – dutifully protecting you from a whole host of diseases including heart disease, Alzheimer’s, autoimmune conditions, and even mental health disorders. To enjoy all the benefits omega three fats provide, be sure to include a serving of them in your diet daily. They are found in:

• Oily fish (salmon, tuna, mackerel, herring, sardines, lake trout are loaded with it).  All marine life contains a bit but the oily fish provide a whopping dose.

• Walnuts

• Canola oil

• Flax seeds

• Whole soy foods

• Omega 3 fortified eggs

• Wheat germ

• Small dark leafy greens

In summary, by learning to do your fats right – avoiding trans fats, minimizing saturated fats, and enjoying monounsaturated and omega 3 fats, you will:

• lower your risk of heart disease and stroke

• lower inflammation to body (for more on lowering inflammation, check out my "Anti-Inflammatory" Grocery List)

• improve neurologic and mental health

• reduce the risk of some cancers

• decrease LDL “bad” cholesterol

• increase HDL “good” cholesterol

• reduce the risk of type II Diabetes (for more on prevention of type II Diabetes, buy my "Just Say Whoa! to Type 2 Diabetes" Grocery List)

Now, that’s delicious and healthy!

Click here for Part 1 of this article.